WOD 10/20/12

8 Minutes of Hip/ Leg/ Back/ Calve Mobility

200M Run @ 50%;1 Minute Rest/1 Mile Group Run

High Bar Squat– 2/2/2/2 80-85% + 1/1 @ 90%; 2 Minutes Rest Between Efforts (18 Minute Cap)

5 RFT of: 21 Calorie Row/6 Front Squat (155/105)

4 replies

Coach TamBot says:
10/20/2012 at 6:29 PM

Love this photo, Iz you can sing so nice 🙂

Had a great time in DC today. But I miss the Box, cant wait to get back home.

– Missed my opportunity to WOD over in DC due to failed plans, But I walked about 3 miles today and 1 yesterday.
Reply
- Jaime says:
  10/20/2012 at 7:43 PM
  
  Lift some heavy stuff!
  Reply
eddie says:
10/21/2012 at 9:41 AM

IZ! I know you was singing that puertorican House “you’re my diamond girl”. You growing a beard now? I guess somebody gotta hold down the facial hair while I’m gone. Saturday I did another hero wod, definetely killed me. It’s called “Bull” for time 2 rounds, 200 double unders, 50 overhead squat (I scaled to 30k), 50 pull ups, 1 mile run. 1 hour 7 minutes, 55 seconds. I know I did better than that but they dont have a good spot for running so I ran more than a mile. Dude I got that copper taste in my mouth and a mad headache. My double unders are pretty sick, I stopped doing the dolphin kick and now I’m just bouncing up and down, able to knock out 50 without a problem. But I’m doing these solo so I got no motivation, nobody yelling at me. I like doing a hero wod every week. I look forward to saturdays.
Stay up y’all!
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dariel31 says:
10/21/2012 at 6:52 PM

8 MINUTES OF HIP/ LEG/ BACK/ CALVE MOBILITY
1 Minute double under practice; 300 double unders NFT
HIGH BAR SQUAT- 2/2@ 205 2/2 @ 225+ 1/1 @ 235;
2 MINUTES REST BETWEEN EFFORTS (18 MINUTE CAP)
5 RFT OF: 21 CALORIE ROW/6 FRONT SQUAT (155)
10:30
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